Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1. RPE: Z1 = 5/66, Z2 = 6, Z3 = 7. Pace: Z1 = E Pace, Z2 = L Pace, and Z3 = M Pace. Stretch when done and add in one of the Core Workouts (1-6) from the D3 Resources page: http://d3multisport.com/category/strength-training/
12x200 yards today. 3x this set: 200 focused on your breathing, one google in the water, one goggle out when you breath. 200 is focused on the entry part of your stroke. 200 is going to be focused on your catch part of your stroke. 200 foucsed on your finish of your stroke - hand brushes low on your thigh. Now repeat the set.
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
Easy 3k straight swim.
Run 50' on a flat course or treadmill. This approximately a 5-mile run. First mile is warm-up, stay Zone 1-2. Next 2 miles will be 4 x (2' hard in Zone 3-4, 2' easy in Zone 1-2). I want each hard effort slightly faster than the last, so pace yourself from the start. Easy cool down.
15' wu, 15' cd. 4' hard at LT (RPE 8, 90IF), 6' easy (zone 2). Do this 3x.